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Ham vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Ham and Romano cheese

  • Ham has more Vitamin B1, Vitamin B3, Vitamin B6, and Choline, however, Romano cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin B2.
  • Romano cheese's daily need coverage for Calcium is 106% more.
  • Ham has 52 times more Vitamin B3 than Romano cheese. Ham has 4.023mg of Vitamin B3, while Romano cheese has 0.077mg.
  • Ham is lower in Cholesterol.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, romano.

Infographic

Ham vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +233.7%
Contains more IronIron +92.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +11.6%
Contains less SodiumSodium -16.1%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +34.5%
Contains more MagnesiumMagnesium +192.9%
Contains more CalciumCalcium +13200%
Contains more PhosphorusPhosphorus +287.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +1937.8%
Contains more Vitamin B3Vitamin B3 +5124.7%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more CholineCholine +452.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +83.2%
Contains more Vitamin B12Vitamin B12 +72.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.23mg
~equal in Vitamin B5 ~0.424mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
1
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +118.9%
Contains more ProteinProtein +51.9%
Contains more FatsFats +387.2%
Contains more CarbsCarbs +142%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated Fat -89.4%
Contains more Mono. FatMonounsaturated Fat +199.2%
~equal in Polyunsaturated fat ~0.593g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Romano cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Romano cheese Opinion
Calories 145kcal 387kcal Romano cheese
Protein 20.93g 31.8g Romano cheese
Fats 5.53g 26.94g Romano cheese
Net carbs 1.5g 3.63g Romano cheese
Carbs 1.5g 3.63g Romano cheese
Cholesterol 53mg 104mg Ham
Vitamin D 32IU 20IU Ham
Magnesium 14mg 41mg Romano cheese
Calcium 8mg 1064mg Romano cheese
Potassium 287mg 86mg Ham
Iron 1.48mg 0.77mg Ham
Sugar 0g 0.73g Ham
Copper 0.079mg 0.03mg Ham
Zinc 2.88mg 2.58mg Ham
Phosphorus 196mg 760mg Romano cheese
Sodium 1203mg 1433mg Ham
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.25mg 0.23mg Ham
Vitamin D 0.8µg 0.5µg Ham
Manganese 0.054mg 0.02mg Ham
Selenium 19.5µg 14.5µg Ham
Vitamin B1 0.754mg 0.037mg Ham
Vitamin B2 0.202mg 0.37mg Romano cheese
Vitamin B3 4.023mg 0.077mg Ham
Vitamin B5 0.403mg 0.424mg Romano cheese
Vitamin B6 0.4mg 0.085mg Ham
Vitamin B12 0.65µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 3µg 7µg Romano cheese
Choline 85.1mg 15.4mg Ham
Saturated Fat 1.81g 17.115g Ham
Monounsaturated Fat 2.62g 7.838g Romano cheese
Polyunsaturated fat 0.54g 0.593g Romano cheese
Tryptophan 0.251mg 0.429mg Romano cheese
Threonine 0.931mg 1.171mg Romano cheese
Isoleucine 0.918mg 1.685mg Romano cheese
Leucine 1.661mg 3.071mg Romano cheese
Lysine 1.775mg 2.941mg Romano cheese
Methionine 0.553mg 0.852mg Romano cheese
Phenylalanine 0.904mg 1.71mg Romano cheese
Valine 0.908mg 2.183mg Romano cheese
Histidine 0.75mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
27%
Romano cheese
Minerals Daily Need Coverage Score
55%
Ham
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 230mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 15.305g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $4.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.